Furthermore, exercise is free, can be carried out anywhere at anytime and has an immediate effect on your health.

What counts as exercise?

In the UK, regular exercise is defined by the NHS as completing 150 minutes of moderate intensity aerobic activity a week.

Aerobic activity at moderate intensity basically means exercising at a level that raises your heart rate and makes you sweat. This includes a multitude of sports. For example;

Fast paced walking

Light jogging

Bike riding

Rowing

Playing doubles tennis or badminton

Water aerobics

Cutting the grass, cleaning your home and other daily chores such as shopping don't count towards your 150 minutes of weekly exercise as advances in technology have made these activities far less demanding on the body than for previous generations, who were active naturally more active through work and manual labour.

However, the less time you spend sitting down, the better it will be for your health. Sedentary behaviour, such as sitting or lying down for long periods, increases your risk of weight gain and obesity, which in turn, may also up your risk of chronic diseases such as heart disease and diabetes.

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Are there any precautions I should take when it comes to exercise?

There are some exercise
precautions which people with diabetes must take, however, when done safely,
exercise is a valuable aid to optimal health.

Exercise precautions are designed to help people with diabetes avoid problems which can result from unwise exercise choices.

Hypoglycemia can occur if a person who is taking blood sugar lowering medication has:

Combined effect of food and medication imbalances relative to the exercise

Those who do not take diabetes medication do not need to take these precautions.
Drink plenty of water before, during and after exercise to stay well-hydrated.

Precautions for people on insulin or oral medication

Precautions to take if you take insulin or oral diabetes medication:

If your blood sugar level is less than 5.5 mmols/l (100 mg/dl) prior to exercise, take a carbohydrate snack prior to beginning the exercise.

If your blood sugar level is higher than 5.5 mmols/l (100 mg/dl) before exercise, it may not be necessary to take a carbohydrate snack before a light exercise session, but you may need extra carbohydrates during or following the exercise. Check your blood to see if your blood sugar dips below 4 mmols/l (70 mg/dl) following exercise.

If you experience hypoglycemia, follow the Carbohydrate Treatment guidelines. Follow up with your doctor. You may be advised to lower your medication on days you exercise if your blood sugar levels are well-controlled and usually within target range.

Precautions for people with heart problems

People with heart conditions, in particular, should consult with their doctor before commencing an exercise regimen.

The British Heart Foundation advises people with existing heart conditions to avoid strenuous activity such as lifting weights, press ups or exercise which could result in chest pains or getting up from the floor quickly.

Worsening foot complications

As most exercise is done standing up, it is important to ensure that you are wearing adequate footwear. Foot problems can occur when: